Easy-to-Do Exercises for knee Arthritis

Exercises are activities that get your heartbeat racing which leads to an overall improvement in your health. Arthritis is a common problem today as there is hardly time to do any kind of physical activity. It is caused due to stiffness of the knee joints and exercises help overcome this stiffness to some extent. Dr. Nataraj H M is the best knee replacement surgeon in Bangalore to help you overcome your joint pain.

There are two types of arthritis and both of them lead to knee pain.

  • Osteoarthritis(OA)
    It is a more common type of arthritis. There is protective cartilage cushioning the joints between your bones. This cushioning wears out with time leading to pain in the knees, shoulders, hips, and spines.
  • Rheumatoid Arthritis(RA)
    This arthritis might not be as common but is very painful. In this, the body’s immune system which is responsible for fighting foreign substances mistakes the joints as a foreign substance and attacks it. This leads to the thickening of the tissue between the joints causing swelling, discomfort and extreme pain.

However, exercising regularly can reduce this pain to some extent. Below are some exercises that can be done easily at home or at work.

1) Squats
Squats

Squats are a simple exercise where you keep your legs still and move your upper body upwards and downwards. In this, more focus is on the knee joints and thighs.

2) Leg stretch
Leg stretch

A simple exercise where you have to move your fore-leg to and fro while you lay down. This helps release the pressure in your knee joints.

3) Leg dips
Leg dips

This exercise can be done easily with the aid of a chair or any other strong surface. In this, one leg is raised forward in a straight position and the body is moved upwards and downwards while the hands rest on the strong surface. They release stiffness in the joints of your knees as well as elbows.

4) Leg raise
Leg raise

In leg raise, you simply have to lay down on the floor and move both of your legs upwards and downwards while resting your hands on the sides of your body. This focuses on your lower body and releases any kind of stiffness in those areas.

5) Hamstrings
Hamstrings

During hamstrings, you can either lie straight on the ground or over a pillow as shown. The legs are then moved upwards and downwards in the backward position.